Cholesterol and Your Body

What is cholesterol? Cholesterol is a solid, waxy substance produced by all animals as part of their normal metabolism. While cholesterol is not itself a fat, it is always found with fats in animal derived foods. Technically cholesterol is classed as a "lipid", a group of fat and fat-like substances that are insoluble in water but soluble in fat solvents. Studies have shown that 60-70% of all blood cholesterol is produced by the liver, not from pre-formed cholesterol in foods.

The liver manufactures two main carrier molecules, LDL and HDL, which bind with cholesterol. LDL (Low Density Lipoprotein) carries cholesterol to all the tissues in the body. It may be used for various metabolic functions, such as repair of cell membranes and hormone production. LDL-bound cholesterol tends to stick to damaged artery linings, where it may accumulate, later plugging up arteries and blocking blood flow. Hence LDL cholesterol is known as the "bad" cholesterol.

HDL (High Density Lipoprotein) carries cholesterol back to the liver from tissues throughout the body. The liver may convert HDL cholesterol to bile salts which are dumped into the intestine. There, they may be excreted from the body, if the diet is high in fiber. The body rids itself of excess cholesterol by the excretion of cholesterol in the form of fiber-bound, used bile salts. In this case, HDL cholesterol is known as the "good" cholesterol.

Current research shows that total blood cholesterol levels should ideally measure under 200 mg.% and definitely under 250mg.%. Certain lifestyle measures can be helpful in lowering total and LDL cholesterol, while raising HDL cholesterol:

a) regular aerobic exercise - jogging, brisk walking, swimming, etc.
b) routine of stress reduction techniques - meditation, prayer or laughter
c) reductlon of dietary fats and simple sugars from your diet
d) no smoking and minimal alcohol intake
e) high fiber diet - whole grains, beans lentils, peas and fresh vegetables
f) using olive oil as the main cooking oil
g) eating a lot of fish that is rich in fatty acids - sardines, salmon or cod
h) avoiding animal foods fried in oil and reduced intake of hydrogenated vegetable oils, shortenings and margarines

Some additional tips on different ways that fibers, vitamins, minerals and fatty acids may improve the body's cholesterol balance include:

a) lowering food cholesterol absorption by including pectin, alfalfa seeds, guar gum, oat and rice bran in your diet
b) decreasing reabsorption of bile salts from the intestine by including calcium, beta sitosterol, guar gum and psyllium husks in your diet
c) reducing total blood cholesterol levels by using all the fiber foods mentioned above, GTF chromium, copper, calcium and vitamins C and E (these also raise the HDL levels)
d) lowering LDL cholesterol levels with oat bran, guar gum, copper niacin (B-3) and vitamin C.

By implementing the above lifestyle suggestions and diet practices, you can take preventive measures in lowering your LDL cholesterol.

: article by Pamela Nathan [ Pamela Nathan founded Ecology Health Center, trading online as www.Crohns.net, where her unique approach to complementary health care combines both Western and Eastern philosophies using products and techniques that promote long term benefits. She has over 25 years of successful experience in treating people suffering with diverse digestive conditions like Crohn's Disease, Ulcerative Colitis, and Irritable Bowel Syndrome (IBS). ]

Boost Your Good Cholesterol

Cholesterol is a fatty substance which is found in the tissues of the body of all animals. It is found in the blood of man and animals also. Cholesterol scares every human being a lot because, a majority of the people have a feeling that cholesterol is bad. But believe me there is good as well as bad cholesterol. Good cholesterol can be increased in our body by working out for long hours.

The food that we eat contains 20% of the cholesterol in our body. The remaining 80% is manufactured by the liver. But the cholesterol that is obtained from your work out is good. Working out for this purpose has to be for long hours which extends beyond half an hour. This was discovered by a new research review by Japanese researchers.

Types of cholesterol:

Bad cholesterol that is low-density lipoprotein and good cholesterol that is high-density lipoprotein are the two types of cholesterol in our body. Too much of bad cholesterol causes heart disease. But good cholesterol helps to remove bad cholesterol. Actually bad cholesterol gets deposited on the walls of arteries and good cholesterol helps to remove this by transporting if to the liver for elimination.

In order to increase good cholesterol an individual has to take up at least two hours or work out per week. These work outs can be in the form of aerobic exercises. The exercises include walking, biking or even swimming. Brief bouts of these exercise is not helpful.

Tai Chi and art of living also promotes good cholesterol in our body. Deep breathing associated with art of living, helps the flow of blood to all parts of the body. Meditation prevents the arteries from hardening. Proper exercise and balanced diet can improve good cholesterol in an individual's body.

Changes to be made in order to boost your good cholesterol:

o Stop smoking:

As smoking brings down the level of HDL cholesterol it increases the tendency of the blood to clot. To stop this you can quit smoking. You can take your doctor's advice to stop smoking and also medication to decrease nicotine cravings.

o Maintain your weight:

Your weight is also related to your HDL level. If you exercise your way to reduce your weight it will also help in increasing your HDL level. Bring in permanent changes in your life so that you can keep your weight in a healthy array. Adopt changes in your eating habits and exercise.

o Increase your physical activity:

Regular aerobic exercise increases HDL. At least 30-60 minutes of regular aerobic activity will help you to increase your HDL level. You can even go for a brisk walk. If you are not able to take longer workouts, you can do it as smaller sessions throughout the day.

o Select healthier fats:

Fats can be included in your diet but with a limit. 25-35% of fat can be taken with your diet. You should avoid saturated fat in your diet. Also discard food that contains trans fats which boosts LDL cholesterol. Nuts, fish and foods comprising omega-3 fats are also good options to be included in your diet.

oTake alcohol in moderation:

Red wine can be used in moderation and it helps in increasing HDL level. One drink for women and one to two drinks for men in a day is the recommendation for a healthy life.

oIncrease Fiber intake:

Include food such as whole grains, bran, fruits and vegetables in your diet. These foods contain more dietary fiber. Fiber raises HDL levels and it also helps you to lose your weight.

: article by Chris McCombs [ Chris McCombs is a personal trainer. He runs a program called Long Beach Weight Loss ( http://www.socalworkout.com/ ). Chris owns fitness and training business Positively Fit Inc. helping people all over Southern California lose fat and get the body they want. You can learn more about Chris at http://www.socalworkout.com ]